1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick, drill, drill by 25's
1:00 rest
1 x 300- 25 choice skulling- mix it up; then 75 drill/drill/swim by 25's- leap out for last 25 swim, FAD
2 sets of 9 x 25:
1st set of 9: 2 drill @ :35, 1 kick with boards @ :25; drill is choice, but same stroke throughout
2nd set of 9: 1 swim 15 FAST/10 drill @ :35, then 2 kick FAST on back @ :25
:29 rest, check HR
29 x 100 swim IM @ 1:40 as follows, except:
#2- swim free br 3 @ 1:20
#9- 50 swim breast, 50 kick breast
#11-20, odds are swim/kick breaststroke by 50's, even are swim/kick NO FREE
#21, through 29- odds are kick on back (UDK!); evens are swim IM @ 1:35
1:00 rest, check HR
Finish up with "partner out & back's"
Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!
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